Comparing Nutrients in 500 calories Canned Cranberry-orange Relish VS Elderberries

Weight per 500 calories

• Canned Cranberry-orange Relish: 281g
• Elderberries: 685g

Canned Cranberry-orange Relish has 2.4 times more energy per 100g than Elderberries. It has above average energy density when compared to other foods. Raw Elderberries having average energy density.

Discover which food has more nutrients per 500 calories - Canned Cranberry-orange Relish or Elderberries?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Elderberries	3%	6%	91%

Macro Nutrients

	Canned Cranberry-orange Relish	Elderberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	3.53% 3.42g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	36.4% 0.58g	1.6g per day for Men 19-50 years
Omega 6	NA	6.53% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	126% 48g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	8.07% 4.52g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Elderberries	Recommended Dietary Allowance
Vitamin A	1.25% 11.2μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.02% 0.084mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.32% 0.056mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	21.4% 3.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	121% 1.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	10.3% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56% 50.6mg	274% 247mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Elderberries	Recommended Dietary Allowance
Calcium	3.1% 31mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	12.5% 0.11mg	46.4% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.02% 0.56mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	2.68% 11.2mg	8.15% 34.2mg	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.2% 22.5mg	38% 267mg	700mg per day for Men 19-50 years
Potassium	3.14% 107mg	56.4% 1918mg	3400mg per day for Men 19-50 years
Selenium	NA	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	NA	6.85% 0.75mg	11mg per day for Men 19-50 years
Water	4.04% 149g	14.8% 547g	3700g per day for Men 19-50 years

Canned Cranberry-orange Relish VS Elderberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Cranberry-orange Relish or Elderberries?

Lets compare vitamin content per 500 calories of Canned Cranberry-orange Relish vs Elderberries:

• 500 kcal of Raw Elderberries contain 18.3 times more Vitamin A, 5.7 times more Vitamin B1, 7.3 times more Vitamin B2, 12.2 times more Vitamin B3 and 4.9 times more Vitamin C than Canned Cranberry-orange Relish.
• 500 calories of Canned Cranberry-orange Relish have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B3
• Both Canned Cranberry-orange Relish as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Canned Cranberry-orange Relish vs Elderberries:

• 500 kcal of Raw Elderberries contain 8.4 times more Calcium, 3.7 times more Copper, 19.5 times more Iron, 11.9 times more Phosphorus, 18 times more Potassium and 3.7 times more Water than Canned Cranberry-orange Relish.
• 500 calories of Canned Cranberry-orange Relish lack sufficient amounts of Calcium, Iron, Phosphorus and Potassium
• Both Canned Cranberry-orange Relish as well as Raw Elderberries lack sufficient amounts of Magnesium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Elderberries contain more Fiber than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish and Elderberries offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Cranberry-orange Relish provide inadequate amounts of Fiber
• Both Canned Cranberry-orange Relish as well as Raw Elderberries provide inadequate amounts of Protein in 500 calories.